11th Edition
Fitness &
Wellness
9
Relevant Fitness and
Wellness Issues
© Cengage Learning 2015
Werner W. K. Hoeger
Sharon A. Hoeger
Focus Topics for this Chapter
Physical fitness and wellness
misconceptions
Safety
Concerns specific to women
Wellness and ageing
Consumer issues
© Cengage Learning 2015
Wellness Behavior Modification Issues
• Constant and deliberate effort to
change is required
• Choose to increase physical activity
and nutrition to start
• Change is most likely to occur by
addressing feelings
• Surround yourself with people who
support your behavior change
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention
Cardiovascular disease prevention & exercise
• 150 -300 calories/day burned through exercise
decreases cardiovascular risk
• Up to 2,200 calories/week may be necessary to
stop progression of atherosclerotic lesions
• Moderate alcohol consumption may not decrease
cardiovascular risk for African Americans
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention (cont’d.)
Exercise myths dispelled
• It is important to include aerobic, strength
and flexibility training in your program
• You can choose the order of the program
• Muscle cannot turn to fat
• Inactivity for even a few days reverses
cardiorespiratory endurance gains
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention (cont’d.)
• Exercise anytime of time of day
• Use RICE treatment for acute injuries
• Muscle soreness is caused by fatigue
or microtears
• First treat muscle cramps by
stretching the muscle
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention (cont’d.)
Humidity and heat have great effect on
body cooling
•
Body heat cannot be dissipated when the
weather is too hot or humid
•
Specific heat of body tissue is 0.38 cal/lb/˚C
•
Signs of trouble
•
Don’t smoke
•
Try 30 minute naps during the day
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention (cont’d.)
Fluid Replacement
• 6-8 ounces of cool water every 15-20
minutes
• Cool water is more rapidly absorbed
Sports drinks as fluid replacement
• Recommended for strenuous activity lasting
more than 1 hour
Energy Drinks
• Different than sports drinks – contain
caffeine, sugar, vitamins and more
© Cengage Learning 2015
Safety of Exercise Participation and Injury
Prevention (cont’d.)
Exercising in the cold
•
Wear multiple, light layers and a hat
•
Mittens are better than gloves
•
Avoid being wet from sweat
•
Recognize signs of Hypothermia
o
•
Shivering, loss of coordination, difficulty
speaking
Recognize signs of Frostbite
o Numbness and discoloration
© Cengage Learning 2015
Special Considerations for Women
Treatment
•
Gradual caloric
increase
•
Decreased training
•
Slight weight gain
•
Adequate calcium
intake
•
Estrogen replacement
© Cengage Learning 2015
Special Considerations for Women (cont’d.)
• Exercise may relieve menstrual cramps
• Exercise during pregnancy is beneficial
• Osteoporosis affects women and men
and is preventable through calcium
intake and exercise
• Have bone density checked
• Monitor Iron levels
© Cengage Learning 2015
Special Considerations for Women (cont’d.)
Exercise during pregnancy
Receive medical clearance to increase intensity of
exercise
Transition to lower-impact activities
Never exercise to exhaustion
Avoid contact activities or those that could result in
loss of balance
Eat snacks and remain well-hydrated
After first trimester, avoid lying on back
Be careful with stretching exercises
© Cengage Learning 2015
Nutrition and Weight Control
There is no ‘ideal’ body weight
Calorie vs. Kilocalorie
• Calorie = energy value of food
• Kilocalorie = amt of heat necessary to raise
temperature of 1 kg of water 1 C
Weight loss is accelerated when combined with
physical activity
Any diet will result in weight loss because it creates a
negative caloric balance
Consume 1500 calories/day for weight loss
© Cengage Learning 2015
Nutrition and Weight Control (cont’d.)
Vigorous intensity exercise is most effective
for weight loss
Stretching contributes little to weight loss
Fruits and vegetables are nutritious today
Children, older adults, pregnant and
lactating women and those with weakened
immune system are more vulnerable to
pesticides
© Cengage Learning 2015
Nutrition and Weight Control (cont’d.)
Athletes do not require special diets
Protein in excess of 20% of total calories is not necessary
High-sugar diets increase health risks
4-to-1 gram ratio of carbohydrate to protein is best snack
after exercise
Glycemic Index explains blood sugar response after eating
food
Glycemic load = [GI x grams CHO] / 100
© Cengage Learning 2015
Exercise and Aging
Maintain functional fitness and
Purpose
independence
Increases length and quality of life
Fitness gains possible in
cardiorespiratory endurance, strength
and flexibility
Avoid isometric and high-intensity
strength-training exercises
Warnings
Flexibility decreases with age, but
stretching can prevent the decrease
Impact
© Cengage Learning 2015
Fitness/Wellness Consumer Issues
There is no ‘quick fix’ to fitness or
wellness
Organizations to help fight fraud:
• National Council Against Health Fraud
• Better Business Bureau
• Consumer Product Safety Commission
• U.S. Food and Drug Administration
© Cengage Learning 2015
Tips For Online Health Information
Searches
Use caution when searching for health
information
•
•
Sites should be updated regularly
Be wary information on sites that sell products
•
•
•
Be sure the medical terms are accurate
Observe punctuation – Exclamation points are
reason for concern
Company contact information should be complete
•
Compare information to other sites
© Cengage Learning 2015
Choosing a Fitness Facility
Be comfortable with environment and cost
Visit many facilities and look at equipment
Be sure times and location are convenient
Workout several times before becoming a
member
Check certification status of class instructors
Ask about supplementary services
© Cengage Learning 2015
Choosing a Personal Trainer
Know your goals before finding a trainer
Research resume, references and
certification of trainer
Be clear about frequency needed
Understand fees and cancellation policy
Look for compatible personality and style
© Cengage Learning 2015
Assess Yourself
• Are you able to take pride in the lifestyle
changes that you have implemented over the
last several weeks? Have you rewarded yourself
for your accomplishments?
• Are you familiar with the following concepts?
– Common misconceptions about fitness and
wellness
– Safety tips
– Concerns specific to women and aging
populations
– Fitness/wellness consumer issues
© Cengage Learning 2015